Platinum Fitness by McAbility

‘TYSON’ MIKE FROM KENYA

WINS

American PREPARE FOR THE

MR./MS KENYA 2017 TO BE HELD ON 01.07.2017 IN NAIROBI

2017 TITTLE IN BODYBUILDING

His exclusive interview

IS MARRIAGE GETTING EXTINCT? The Untold Story P20

Target Training

TONNING THE ALL IMPORTANT

ABS

P16

MONEY MATTERS

OVERCOMING DEBTS P35

FITNESS & YOUR SEXUAL PERFOMANCE HOW GYM WORKOUT CAN PLAY A BIG ROLE IN IMPROVING YOUR SEX LIFE P18

JUNE 2017 Platinum Fitness Magazine Kshs. 300.00

THE WORLD’S LARGEST EXPRESS NETWORK IS READY TO DELIVER DHL Express – Excellence. Simply delivered. Phone: +254 711 017 100 / 120 or +254 206 925 100 / 120 dhl.co.ke

PLATINUM FITNESS

AM23_0315 LN Kenya.indd 1

2017/03/08 13:17

Platinum

Editorial

PLATINUM FITNESS is published monthly by DENVER HEIGHTS FITNESS CONSULTANTS LTD Incorporated in Kenya. ISBN 978 9966 1909 25 Phone +254 731 835 955 +254 731 321 031

FITNESS UNLIMITED

Welcome to the third edition of the Platinum Fitness Monthly. Having this issue in your hands means embarking upon the best researched gym workout instruction ever devised from the best Gyms in Africa.

Publisher Denver Heights Fitness Consultants Ltd Director Noor Mohamed Editor Lowe Allen Creative Manager Benedict. Mackenzie Marketing & Doreen Marete Customer Service Laura Mbogho Accounts Faiza Chibule Contributing Mohamed Faraj Doreen Marete Shawn Ray Miguel Randal Kristel Hope Wayne Curtis Michelle Noella Allan Odhiambo Andrew Ron

FORMER MR. KENYA AND PLATINUM FITNESS PARK GYM INSTRUCTOR: MIKE ‘TYSON’ OTIENO.

Instruction given herein and in the editions that will follow is a breakthrough in skill instruction through the complete learning progressions.

EDITORIAL ENQUIRIES: We accept no responsibility for unsolicited proposals and submissions. Please make all editorial related- enquiries by email to denverheightsfitness@gmail.com

Using our workout tools, beginners achieve their physical goals much faster than with any other system; they perform basic skills successfully and are prepared to acquire advanced skills readily.

ON THE COVER

ID STATEMENT: Issue #3 of Platinum Fitness Magazine (ISBN 978 9966 1909 25) is published monthly, WINS 12 times a year by American Denver Heights 2017 TITTLE IN BODYBUILDING Fitness Consultants. Mombasa, Kenya. Basic price Kshs. 300 per issues. All ABS trademarks, designs, images, logos, slogans and copyrights are the exclusive property of their respective owners. ©2017 Denver Heights Fitness Consultants, All Rights Reserved. ‘TYSON’ MIKE FROM KENYA

PREPARE FOR THE

MR./MS KENYA 2017

TO BE HELD ON 01.07.2017 IN NAIROBI

His exclusive interview

IS MARRIAGE GETTING EXTINCT? The Untold Story P20

Target Training

TONNING THE ALL IMPORTANT P16

MONEY MATTERS

OVERCOMING DEBTS P35

FITNESS & YOUR SEXUAL PERFOMANCE

HOW GYM WORKOUT CAN PLAY A BIG ROLE IN IMPROVING YOUR SEX LIFE P18

JUNE 2017 Platinum Fitness Magazine Kshs. 300.00

The unique features of our publications are the result of comprehensive development through analyzing existing research from the sports sciences and consulting with most of Gym members, Instructors and educators. With our workout tools, you will be sculpting and strengthening your body and soul to look what you want it to look. If you are involved in other sports you can also improve your performance dramatically. There’s no guesswork with our workout

Instruction Tools only scientific methods that have been tested and found to work. With the Platinum Fitness Monthly we will take you through gradual, safe and proven steps from the beginning right up through the most advanced stages of gym workout. At each stage, you are encouraged to learn at your own pace and to integrate your new skills into the total action of the activity. The speed with which you arrive at your goal will all depend on how much you are willing to put into your workouts. It is hard work but at the end your sweat and toil will be well spent.

‘There’s no guesswork with our workout Instruction Tools, only scientific methods that have been tested and found to work.’ PLATINUM FITNESS

This Monthâ&#x20AC;&#x2122;s

Gym Profile

FITNESS BEYOND LIMITS Platinum Fitness Park Gym knows what they are doing when it comes to health & fitness. Experienced instructors are there to help and assist members in reaching their fitness goals, whatever they may be, from general fitness and weight loss to training to become a competitive bodybuilder. The facilities on offer include quality resistance machines, heavy duty dumbbells, cardio machines and a fitness studio, as well as spin bikes for extra cardio training. Extras include a range of supplements and protein shakes at the reception. The gym has a friendliest,

Opening Hours

MORNING CLASSES

Weekdays: Monday - Friday

3 Classes every morning from Monday - Friday classes include: Aero dance | Spinning | Tae-bo | Zumba plus more...

5:00 am - 9:00 pm Weekends: Saturday 8:00 am - 6:30 pm Sunday & Holidays: 10:00 am - 5:00 pm

Monthly Memberships

Our all-inclusive monthly membership includes unlimited use of the gym, plus all fitness classes and weight training. There are no lengthy contracts, enrolment fees or hidden charges. Visit us for Memberships and Payment Options to find out more. You can also call any numbers given below for a tour of the gym, no appointment is required.

BOXING CLASSES 6:15 - 7:15 am 8:00 - 9:00 am 9:00 - 10:00 am

For classes and timings confirm at the reception

CONTACT

EVENING CLASSES

2 Classes every evening from Monday - Friday classes include: Aero dance | Spinning | Tae-bo | Zumba plus more...

vibrant, sociable atmosphere and itâ&#x20AC;&#x2122;s the best gym in town with ample parking available at the basement.

5:30 - 6:30 pm 6:30 - 7:30 pm

Platinum Fitness Park Tel: +254 796 08 77 21 3rd Floor, City Mall, Nyali - Mombasa (K) E: seriousplatinumfitness@gmail.com PLATINUM FITNESS

INSIDE PLATINUM FITNESS MAGAZINE

JUNE 2017

Volume 03

FEATURES 03 EDITORIAL

FITNESS UNLIMITED: Having this issue in your hands means embarking upon the best researched gym workout instruction ever devised from the best gyms in Africa.

08 DIET AND SUPPLEMENTS

To get in shape we know it takes hard work and dedication, but we’re always looking for the ‘extra edge.’

23 recipes

Nutritious and fulfiulling classic recipes.’

20 FAMILY MATTERS

DON’T QUIT JUST YET: Story of Linda battling for her marriage.

12 TARGET TRAINING

12 ALTERNATIVE TRAINING PROGRAM 14 MEASURING YOUR BODY PARTS 16 TONING THE ALL IMPORTANT ABS 18 FITNESS AND YOUR SEXUAL PERFORMANCE

24 HEALTH

COMBATING STRESS, ANXIETY AND DEPRESSION IN THE WORK PLACE: While physical activity keeps bodies fit and strong, it is jobs which keep the bills paid and refrigerator filled.

28 MOTIVATION

THE MAKING OF A CHAMPION: Everybody wants to be a winner. We show you the traits that make you successful - both in life and in the gym.

35 MONEY MATTERS

OVERCOMING DEBTS: how to get out of debt and increase your ability to save.

30 COVER

MIKE ‘TYSON’ OTIENO: 6

exclusive interview on gym addiction that keeps him in phenomenal shape.

PLATINUM FITNESS

THE DAILY DECISIONS WE MAKE IN RELATION TO THE FOOD WE EAT SHAPE OUR DESTINY, HEALTHWISE.

Adobe Illustrator CC 2015 ÂŠ 2017 Platinum Script

EAST AFRICA LIMITED

LEADERSHIP, EFFICIENCY, EXCELLENCE Universal Industries Corporation manufactures and supplies equipment mainly to the food retail, wholesale, hospitality, manufacturing and related industries, i.e. supermarkets, bakeries, petrol station convenience stores, fast food outlets, restaurants, hotels, wholesalers, institutional, industrial and government kitchens, bottlers and brewers, refrigeration and catering contractors. At Uni Industries East Africa Ltd we provide you with complete systems, not just equipment. We will design, supply, install, commission as well as provide backup for your equipment requirements.

Mandev Complex, Mombasa Rd, Nairobi. | Tel: +254 20 353 5828 | Mobile: +254 738 703 983 Email: info@uni-eastafrica.com | www.uni-eastafrica.com PLATINUM FITNESS

Diet &

Nutrition

THE WORLD’S BEST

SUPPLEMENTS

To get in shape it takes hard work and dedication, but we’re always looking for the ‘extra edge.’ By Dr. Allen Lowe Today, more so than ever before, fitness lovers are desperately searching for supplements that will help us get better results faster from the time we spend working out. The good news is that over the past few years, legitimate scientific research has uncovered powerful new supplements that really do work-supplements that really can boost athletic performance, accelerate gains in size and strength, and even promote fat loss! The science of supplements is moving forward at a meteoric pace—exciting new discoveries are being made literally every month! The bad news is that not all supplements work. There are many irreputable companies and “snake-oil salesmen” that are blatantly ripping consumers off left, right and centre. They use false advertising and other scams to make a quick buck. Unfortunately, trying to figure out what works and what doesn’t can be confusing and sometimes frustrating endeavour—there are so many supplements on the market, and they’re all supposed to ‘perform miracles’. If you’ve wondered exactly which supplements will really help you build muscle size and strength, boost your endurance and athletic performance, and even accelerate fat loss, this and subsequent editions will be one of the most exciting publications you’ll ever read!

PLATINUM FITNESS

This easy –to-read The Platinum Magazine will contain most of the answers you’re looking for.

WHAT ARE SUPPLEMENTS AND HOW DO THEY WORK?

Most of us use the word ‘supplements’ to describe a nutrient, a formulation, or some type of compound that is ‘drug free’ or ‘natural’. Some use terms like ‘sports supplement’, ‘performance supplements’, ‘body-building supplement’, etc. All these pretty much mean the same thing. But just exactly what is a supplement, anyway? Dietary supplements include many of the things you would suspect, such as vitamins, antioxidants, minerals, amino acids, protein powders and so on. Supplements might help you build muscle, lose fat, and improve your health by making up for deficiencies. This has basically been what dietitians, nutritionists, doctors, etc. have viewed supplements as—a means of protecting your body against vitamin and mineral deficiencies and so on. Vitamin supplements have been widely used for decades as a means of preventing serious, even fatal diseases, which are caused by nutrients deficiencies.

has the most genuine supplements with guarantee and scientifically designed to fuel results and help you dominate your workouts. All our supplied supplements brands are made with the most stringent quality checks.

Call: 0796 08 77 21 / 0796 08 77 22 or visit Platinum Fitness Park Gym at City Mall 3rd Floor These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

HVAC & ENERGY DIVISION

East African Engineers Journal

Questions &

Answers Your answers to the fitness questions that are keeping you up at night.

What are the three best highprotein bodybuilding foods?

Egg whites, grilled skinless chicken and water-packed tuna.

I need to decrease my bodyfat percentage. How do I get started?

Train with weights four or five times a week and eat clean.

Q: A:

What is clean eating? Eat fruits and vegetables, lean meats, egg whites, whole grains, fish, brown rice, unsalted nuts, hot oatmeal, sweet potatoes and non-fat cottage cheese and other dairy products.

I have been training with weights for six months. How many times a week should I train each bodypart? A: Once or twice. The choice is yours

STANDING BARBELL SHRUGS Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.

Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. Slowly return to the starting position as you breathe in. Repeat for the recommended amount of repetitions.

Ecolux is a professional brand of LED lighting where manufacturing since 2010 takes place at one of China's most reliable LED lighting manufacturers. Ecolux has earned the reputation as one of the biggest brand of LED lighting in Kenya with a significant market share in the hotel industry. Since 2016, Ecolux has production of LED Tubelights in Diani in south of Kenya. It is specifically Ecolux own inventions that is produced in Diani such as the "Mosquito Stop" repellent led Tubelight Back Up LED tubelight beside normal Tubelights. Ecolux is sold directly from the factory to the consumer and can therefore offer very low prices that with high quality and long warranty periods provide a high value experience and a safe purchase for the customer.Ecolux have been exported to Sweden, Uganda and Congo DRC and has passed CE, RoHS, SGS and ISO9001: 2000 quality management system. Furaha Building,Nyali PO Box: 34368 80018-Nyali, KenyaMobile : +254-774665533 Email: info@ecolux.co.ke

PLATINUM FITNESS

Call center/ Nairobi oﬃce address: Cargen House 4th Floor Room 2a, Nairobi Mobile: +254-737 476384

Distribution & Factory Address: Diani Bazar, Diani, Ukunda. www.ecolux.co.ke

PUTTING PURITY IN YOUR HANDS

Aquaclear Pure Drinking Water is produced under a new state-of-the-art production line. Its production process is fully automated removing any possibility of contamination. Aqua Clear comes in a clear crystal and attractive bottle which demonstrates the confidence we have in the purity, hygiene and other qualities. Available in 300ml, 500ml, 1 litre, 1.5 litres, 5 litres, 10 litres.

PURE DRINKING WATER

Mfd. By: SAMEER AGRICULTURE & LIVESTOCK (K) LTD Olesoi Road, Off Lunga Lunga Road, P. O Box 102-00507 Nairobi (K) Tel: +254 20 8016161, 8041899 Website: www.daimaafrica.com

Target

BARBELL ROW is a full body, compound exercise. It work your upperback, lower back, hips and arms.

By Miguel Randal

PLATINUM FITNESS

Hassan Juma: Platinum Fitness Park Instructor

Training

Target

Training Start with 5 minutes of body warm-up stretching then 10 minutes on treadmill / bike / cross trainer or any other cardio machine

WARMING UP (BEFORE EXERCISING)

1ST WEEK

Warming up increases blood flow to your joints and helps increase fluidity of movement, which protects against injury.

Leg curl

Full Squat or Leg press

Reverse Leg raise

Calf raise

Lateral raise

Overhead press

Pull over

Lat pull down

Bench press

Bent-over row

Triceps extension

Biceps curl

Stiff-legged dead-lift

Warming up raises the temperature of your blood, which also guards against muscle pulls. When blood is pumped into your muscle, they can contract more forcefully and efficiently. Warming up allows you to work your muscles through their full range of motion (from full extension to full contraction and back again.) This is critical for complete development.

COOLING DOWN (AFTER EXERCISE) Cooling down is also valuable for the following reasons: Moderate exercise after strenuous weight training gives the heart and circulatory system time to slow down gradually and your metabolism time to return to normal, besides preventing blood from pooling.

EXERCISE Leg extension

2ND WEEK REPS

SETS

3RD WEEK EXERCISE Leg extension

EXERCISE Leg extension

REPS

SETS

REPS

SETS

4TH WEEK REPS

SETS

EXERCISE Leg extension

Leg curl

Full Squat or Leg press

Reverse Leg raise

Calf raise

Lateral raise

Overhead press

Pull over

Lat pull down

Bench press

Bent-over row

Triceps extension

Biceps curl

Stiff-legged dead-lift

Stretching after heavy training elongates muscles that have undergone severe contraction during your workout and prompting flexibility. You will recuperate more completely by allowing your body temperature to normalize before resuming normal activities.

SERIOUS

STRENGTH AND MASS GOALS CAN BE ACHIEVED BY TRAINING WITH DUMBBELLS.

PLATINUM FITNESS

Target

Training

‘IT IS DIFFICULT TO TAKE YOUR OWN MEASUREMENTS. You’ll get more accurate values if you have a training partner...

NECK Stand at a comfortable position and face forward. Pass the tape around the neck at a level just above Adam’s apple. Make sure the tape is horizontal and neck is relaxed.

UPPER ARMS Stand and contract the right biceps. The upper arm should be parallel to the floor. Pass the tape around the largest part of the bicep with the upper perpendicular to the upper arm bone. Measure the left biceps in the same manner.

FOREARMS WAIST

By Miguel Randal

Stand erect and look straight ahead heels together with weight distributed equally on both feet. Pass the tape around the waist at the navel level. Keep the tape in a horizontal planea. Make the reading at the midpoint of a quiet expiration. Do not pull in the belly.

PLATINUM FITNESS

CHEST

Stand erect. Pass the tape around the back at nipple level and bring it together in the front. Keep the tape in a horizontal plane. Read the measurements at the end of a quiet inspiration of breathing and again then again at the end of a quiet expiration. The midpoint between the two is the correct measurements.

Forget about all those measurements that the champs claim. Most of them are vast exaggerations. In spite of bogus claims, it is important for you to be aware of your true measurements. The most important quality of any measurements is its accuracy. You must be precise with your techniques or you shouldn’t bother. Besides accuracy, you must also be consistent. The specific locations at which you take the measurements must be repeated exactly for the comparisons to be meaningful. To begin, you will need a plastic measuring tape that is sixty inches in length. Be sure to label the tape because twenty inches on one tape is always twenty on another. This doesn’t matter of course if you use the same tape for all your before, after and in between measurements.

Stand and raise your right arm away from your body. Extend your elbow completely, make a fist and bend your wrist and contract the right forearm muscles. Place the tape around the largest part of the forearm, perpendicular to the bones in the lower arm. Measure the left forearm in the same manner

When taking the measurements apply the tape lightly to the skin. The tape should be taut but not tight. If you stretch the tape too tight, it will compress the skin and make the value smaller than it actually is. Do not pump your muscles prior to taking your measurements. Do not take your measurements after workout. Take all your circumference readings before you exercise. One final point; it is difficult to take your own measurements. You’ll get more accurate values if you have a training partner or friend do them for you.

HIPS

Stand erect and look straight ahead heels together with weight distributed equally on both feet. Place the tape around the hips at the position of maximum protrusion of the buttocks. Keep the tape in a horizontal plane and record the measurement.

THIGHS Stand erect heels apart approximately shoulder width apart with weight distributed equally on both feet. Pass the tape around the right thigh just below the buttocks. Keep the tape in a horizontal plane. Do not contract the thigh muscles. Measure the left thigh in the same manner.

CALVES

Stand erect, heels approximately shoulder width apart with weight distributed equally on both feet. Pass the tape around the right calf at the widest point. Keep the heels flat on the floor. Do not contract the calf muscles. Measure the left calf in the same manner.

5.2M

4.3M

Target

Training

‘THE ABDOMINAL REGION is a crucial one for us to keep in shape...’

TONING THE ALLIMPORTANT ABS Fact: There is no area on our physique more important to keep toned than the abdominal area. Fact: There is no area on a person’s physique harder to keep toned than the abdominal area. The aforementioned statements are interrelated since it has been proven that we are predisposed to accumulating subcutaneous fat cells in our midsections. We’ve all seen overweight people with skinny legs and rears and rolls around the waist. These people are at a greater risk of developing hypertension, diabetes, strokes and

1. THREE-INCH SIT-UPS

Lie on your back with legs up and crossed. Clasp hand behind head but do not apply pressure. Lift the head and shoulders and bring elbows to within three inches of the knees. Pause, then return to original position.

4. LEG TWIST

Lie on your back with arms stretched sideward, palms down, with feet off the ground and knees straight. Swing your legs to the right, keeping knees straight and legs together. Then swing the legs overhead, with thighs as close as possible in front of your trunk. Reverse direction halfway through total number of repetitions.

The very first truth you must accept to get results with your six-pack ab training is the fact that ABS Training takes time. Unless you’re starting at a very low body fat level, so you must be patient with the process!

PLATINUM FITNESS

coronary heart disease than those who are overweight, whose fat tends to gather in the thighs, hips and buttocks. Thus, the abdominal region is a crucial one for us to keep in shape. Platinum fitness will present routines for this muscle group on a regular basis. There are literally dozens of ways to strengthen abs. Here we concentrate on a variety of exercises to get you started. As you try them, you’ll probably find yourself enjoying some more than others. Thats ok, as

long as you are diligent and work on this crucial bodypart as often as possible. Exhale as you contract the abs, and inhale the other way. Do up to 25 repetitions of each exercise, and work up to three sets.

Exhale as you contract the abs, and inhale the other way.

2. CURL-UP

3. BACK KICKS

5. MARINE SIT-UP

6. SINGLE LEG RAISE

7. KNEE RAISE TO CHEST

8. LEGS ON A BENCH

Lie on your back with knees flexed and arms crossed over chest and hands on opposite shoulders. Exhaling as you sit up, raise head and shoulders off the ground. Hold for five seconds before returning to original position.

Anchor your feet under a stationary object, clasp hands behind head and flex knees. Raise your upper body until your face breaks an imaginary plane through the knees. Lower to starting position.

From a seated position, lean back on your hands and straighten legs in front of you. Tuck knees into the chest. Return to starting position, but do not let legs touch the floor before beginning another repetition.

Starting on hands and knees, kick one leg from bent knee to a straight knee position. Arch your back and tighten stomach muscles as you kick. Repeat with opposite leg.

Lie on your back with hands at your sides and right foot dorsiflexed. Keeping left leg bent, elevate the right leg 90 degrees. Return to starting position, but do not let leg touch the floor before beginning another repetition.

Lie on your back with feet and lower legs on a free bench. Interlock fingers behind head. Raise head and shoulders off the floor, hold for five seconds and return to starting position.

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Target

Training

‘EACH BOUT OF EXERCISE gives you a temporary boost in the hormone testosterone,...

EXERCISES THAT IMPROVE

SEXUAL PERFORMANCE If you’re having trouble keeping up with your beyond-the-bedroom-door workout, here is a list of ten tricks that can improve your performance. By Shawn Ray

Lunges

Lunges will increase blood flow to your pelvic region, enhancing your experience in the bedroom. Lunges in general are great for building strength, endurance, mobility, balance and core stability. They’ll help out with your performance by providing a dose of balance and hip flexor mobility, both of which are important when engaging in sexual activity. Doing lunges may also help you build your endurance, allowing you to keep at it a bit longer.

Squats

Squats increase blood flow to the pelvic region, which may energize your libido to make orgasms more intense. They’re an incredible exercise for enhancing sex because doing squats will strengthen your lower body for a more powerful thrust whether you’re top or bottom.

Push-Ups

Push-ups provide increased endurance and strengthen your upper body and core. If you commit to doing them regularly, you’ll notice a difference in your ability to maintain a strong thrust and your overall core and upper-body strength during sex. A few push-ups a day can go a long way and help you last longer in the bedroom.

Reclined Butterfly Pose

It’s important to pay close attention to the muscles that are constantly being stretched and challenged during sexual activity. The reclined butterfly pose is an important stretch that will help to loosen up your inner thighs and your hips. By adding the butterfly stretch to your workout, you’ll be strong, loosened up and ready for action!.

Plank Pose

Holding plank pose is one of the most effective ways to increase endurance and stamina in the bedroom. Doing planks help to strengthen your core, which helps to improve thrust and supports your back to prevent injury. If you actively engage each of your muscle groups while in plank position, your whole body will see noticeable

PLATINUM FITNESS

improvement and you’ll increase your overall endurance levels.

Kegels

Kegels are a great sex exercise for both men and women. They improve endurance and control by toning and strengthening your PC muscles, which are the muscles that allow you to stop the flow of urine midstream. Kegels also help to strengthen the perineal muscles, which are the muscles that support erectile rigidity and provide the power behind ejaculation. Kegels are recommended to not only improve pelvic health issues but to enhance sex life. They are an important exercise in maintaining control and establishing more intense orgasms. They can help alleviate erectile dysfunction, and men can delay ejaculation by contracting these muscles just before orgasm.

Stability-ball crunches

This form of crunches improves balance and stability while strengthening your core. A stronger core improves your thrusting ability and strengthens your back (which can often be injured during sex), while improving your ability to balance in a variety of sex positions. Plus, ball crunches simulate those times when you are not on top.

Seated straddle stretch

In this day and age people spend most of their time sitting, whether it’s in the car commuting to work or at a desk or on a couch, many of the muscles below the waist are being constricted. Doing a straddle stretch will loosen things up, bringing blood flow back to the pelvic and groin region which means increased sensation and better orgasms. It’s also an excellent inner-thigh stretch, which will allow you to do some more adventurous positions in the bedroom.

Interval training

You can do intervals pretty much anywhere: outside on the track, using the stairs inside your home or on a treadmill, or even bicycling through your neighborhood, there are so many options. Doing interval training will increase your stamina and endurance keep you going longer for better sexual performance.

Cont. Next issues

http://www.healthfitnessrevolution.com

Hip Thrusts

No matter what position you prefer, a strong, controlled thrust is important. Doing hip thrust exercises will help you get comfortable with the motions and aid in increasing your mobility and range of motion. Stronger thrusts means better orgasms.

LUNGES IN GENERAL ARE GREAT FOR BUILDING STRENGTH, ENDURANCE, MOBILITY, BALANCE AND CORE STABILITY.

Family

Matters

‘THE HANDWRITING IS ON THE WALL,’ Many would say you certainly have tried everything,...

DON’T

QUIT JUST YET! LINDA WAS THOROUGHLY CONVINCED THAT HER MARRIAGE OF EIGHTEEN YEARS WAS OVER. By Michelle Noella

HOPE FOR THE MARRIED She believed she had tried everything humanly possible to straighten things out between her and George. Nothing ever worked. The more she tried reasoning with him, the more unreasonable he became. Appealing to his sensitivity only brought out his insensitivity. Years ago when their problems began, Linda thought, ‘This is just a stage we are going through.” But now she knew she was just fooling herself. She sadly admitted that their marriage had gotten progressively worse, not better. As she reminisced about the past, she recalled nostalgically that, despite their difficulties, they occasionally shared good times. Recently, the constant war at home

PLATINUM FITNESS

served a painful reminder that much of what they had together appeared to be lost forever. To make matters worse their battles had not gone unnoticed by their two children. Bedtime had become fraught with tears, questions about divorce, unusual night time fears and anger. Desperate for some answers, Linda reflected on what went wrong. Though things were never perfect, she thought the birth of Jackie, their oldest child, marked a turning point in their marriage. Initially both George and Linda were ecstatic about their new baby, but their mutual joy was short-lived. Linda became totally immersed in motherhood as George spent increasing amounts of time at

work and with his buddies participating in whatever sport happened to be in the season. At first, Linda frequently expressed her hurt and resentment about his long absences, but since George seemed unresponsive, she stopped trying. Now six years later, Linda and George appear more like roommates; separate bedrooms, few shared activities, when not fighting, verbal exchanges limited to ‘pass me the sugar.’ While watching a talk show about women who feel lonely and alienated within their marriages, Linda saw her own marriage as if a reflection in a mirror; it even seemed that the camera crew secretly moved in and candidly filmed the story of their lives. She

Family

*Image source: cfssc.ca

Matters

finally realized that her struggles with George had reached life and death proportions. If she stayed unhappily married to George, she would die a slow and torturous death, if she divorced she might live. Linda’s story is all too familiar. The scenes and actors change, the specifics vary, but the dynamics are strikingly similar. When problem-solving efforts prove ineffective, divorce seems the only solution. Linda’s pessimism would convince many that her marriage was irreparable and that it was time for her to take care of her needs. ‘The handwriting is on the wall,’ Many would say. ‘You certainly have tried everything,’ Many still would have furnished her with

further evidence that, regardless of what she might do, George was unlikely to change. ’Let go of the past and look toward a brighter future without the arguments and tensions of life with George’ would be the next recommendation. We might even rehearse how she might break the news to her children after she wiped her tears. We might even suggest, ‘Perhaps she should join a support group for divorced and separated people to help her through the transition.’

DIVORCE IS AN ANSWER, THE WORST ANSWER Hopelessness is a reasonable response to an unreasonable situation. It is natural for people

to feel pessimistic when, day after day, month after month, nothing improves, problems never get resolved. Feelings of pain and rejection are always present. I am convinced that pessimism and hopelessness are feelings based on past performances; feelings that are changeable, feelings worth changing. People can and should stay together and work out their differences. I have witnessed the suffering and disillusionment that are the predictable byproducts of divorce. I have seen people who have been divorced for ten years or longer with wounds that won’t heal. These people failed to anticipate the pain and upheaval divorce leaves in its wake. I have heard PLATINUM FITNESS

Family

Matters

means the death of the family. As the family disintegrates, a child’s sense of comfort and security becomes shaken. ‘When children are involved, there is no such thing as divorce.’ Battles over parenting issues don’t end with divorce, they get played out even more vigorously with children as innocent by-standers or even pawns. Uncomfortable gatherings at future family weddings, graduations, births and funerals provide never ending reminders that divorce is forever. I’ve met children of all ages who, even after both parents remarry, secretly hope their own parents will someday re-unite. Many well-adjusted adults whose parents separated or divorced when they were children admit an emptiness that never goes away. Many parents recognize that divorce will impact on their children they just don’t anticipate the lasting effects. I have heard too many divorced parents say ‘I wish I knew then what I know now.’ This has made me to conclude that divorce is not the answer. It doesn’t necessarily solve the problems it purports to solve. Most marriages are worth saving.

DIVORCE IS PERMISSIBLE IN EXTREME CASES

Divorce is not immoral or bad. In fact, in extreme cases, certain relationships are better off terminated for the health and well-being

of everyone involved. We will address these exceptional situations later. However, most people considering divorce do not fall into this extreme category. For example, the primary complaints leading to divorce are not physical abuse or addiction but, rather, lack of communication, lack of affection and nagging. Most unhappy marriages can be changed, and therefore are worth changing. Divorce ought to be looked at as the exception, not the rule. Even in extreme cases like Linda’s (in our last issue), couples who initially appear indisputably divorce-bound often reverse their decision and remain in their marriages to work things out. Couples ought to learn to identify what they do differently when they are getting along so that they can do more of it, and to identify unproductive patterns of interactions so that they can eliminate or do less of that. If we think about interactions in relationships as habits or repetitious patterns developed over the years, we can see how a minor change can make a major difference in the relationship. An unexpected peck on the cheek in the morning can have a ripple effect throughout the day, which in turn can engender good will throughout the week and so on.

*Image source: themarriageandfamiliyclinic.com

countless divorced couples battle tenaciously over the same very issues they believed they were leaving behind when they walked out the door. They learned too late that the act of divorce does not free them from their ex-spouse’s emotional grip; some ghosts live forever. I have heard too many disillusioned individuals express regrets about their belief that their ex-spouse was the problem only to discover similar problems in their second marriages or, even more surprisingly in their new single lives. They admit to recreating the same unproductive patterns of interacting in new relationships, repeating old mistakes or discovering that they are still miserable. Diagnosing one’s spouse as the source of the problem, a common antecedent to divorce, doesn’t take into account the roles both partners play in the deterioration of the relationship. The habits spouses developed over the years go with them when they end the marriage. This might partly account for the saddening statistic that 60% of second marriages also end in divorce. And then there are the children, who are also victims in the divorce. Research shows that except in extreme cases of abuse, children want their parents together. Children have no say in a decision that profoundly affects them for the rest of their lives. When parents decide to end their marriage, it

‘For example, research shows that the primary complaints leading to divorce are not physical abuse or addiction

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Platinum

Recipes

NUTRITIOUS AND FULFILLING CLASSIC RECIPES.

EAT HEALTHY FOR LIFE! The daily decisions we make in relation to the food we eat shape our destiny, healthwise. You are what you eat and more importantly, you are what you absorb. Choose to eat healthy for great health.

Tips for Healthy Diet Always try to eat organic foods. Eat plenty of organics, fresh fruit and vegetables on a daily basis as they are loaded with vitamins, minerals and fibers. Eat pulses, whole grain cereals to meet your daily requirements for minerals and vitamins. Reduce salt, sugar and fat intake, and instead substitute with natural herbs and spices for added flavor and taste Cut down on processed and ‘junk’ food intake. Cook by steaming, stir frying, shallow frying and baking Engage in physical exercise while at the same time eating in moderation

MATOKE (PLANTAINS) IN COCONUT MILK INGREDIENTS 4 green bananas

¼ teaspoon of sea salt 2 clove garlic

2 small cups of coconut milk 1 small ginger

1 cubed onion

½ teaspoon cinnamon (optional)

A handful of bunch coriander (dhania) leaves

COURTESY OF THE INDIGENOUS FOOD KITCHEN

METHOD Skin the bananas/plantains and soak in salted water. Drain the water and cut bananas/ plantains in round, thick slices Heat pan, put a table spoon of water, crush garlic and ginger and add to the mixture Cube the onions, add and stir gently Add cinnamon and salt and cook for two minutes

Add 1-2 cup of coconut milk, stir well and then add the bananas Cook on low heat until the bananas are tender and can add more coconut milk if desired Serve hot with organic chicken or fish stew Serves two

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Platinum

Health

‘THE COST FOR STRESS related compensation claims is about twice the average of all injury claims’

COMBATING

STRESS, ANXIETY AND DEPRESSION While physical activity keeps bodies fit and strong, it is jobs which keep the bills paid and refrigerator filled. We have much better control of our mental condition outside the office environment than we do during earning hour’s. And it shows. Stress, anxiety and depression in the work place are taking tolls on their victims and the companies for which they work. By Wayne Curtis

EFFECTS OF DEPRESSION Depression costs businesses billions of shillings each year in terms of treatment and low wages, according to M.A Hirschfeld, MD. Dr. Hirschfeld indicated that depression is one of the most insidious factors affecting productivity in the workplace and is often cause of alcohol and drug abuse as well as absenteeism and poor job performance. The good news is that depression is one of the most treatable illnesses. That means business needn’t experience this enormous drain on their resources. Business has the power to remedy this problem, according to Dr. Hirschfeld, by assuming a proactive stance in making employees and managers aware of depression as a treatable illness. 10 percent of employees will have problems stemming from alcohol abuse, and the abuse of other drugs may afflict an equal number. Stress therefore is a major economic as well as social concern of Kenyan business and improved preventive and treatment strategies are needed. Work related stress and its resulting anxiety and depression are areas where businesses can and must initiate programmes of mutual benefit to the corporation and the employee. ‘The cost for stress related compensation claims is about twice the average of all injury claims’

GALLUP SURVEY RESULTS

Mental health problems resulting from stress pervade the workplace. Each affected employee loses an estimated 16 workdays per year because of stress, anxiety and depression.

WHO PROVIDES HELP?

Larger companies’ personnel directors generally refer these employees to a physician or psychiatrist. On average, employees are generally referred to in-house help in the form of an employee assistance counselor or health professional.

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BUSINESS HAS THE POWER TO REMEDY THIS PROBLEM,... BY ASSUMING A PROACTIVE STANCE IN MAKING EMPLOYEES AND MANAGERS AWARE OF DEPRESSION AS A TREATABLE ILLNESS. THE EFFECTS OF CORPORATE CHANGE

Corporate change can bring with it a variety of problems, including symptoms of reactive anxiety and depression. Leonard M Moss, M.D, a specialist in the area of corporate change and its effects on employees reviewed

the signs of an employee’s response to change. The current trend in corporations today, Dr. Moss said, was to be a smaller work force with fewer levels of management, greater emphasis on teamwork and more individual risk-taking behavior.

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Our Services

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Health

FACT SHEET: STRESS

DEFINITION

Stress, simply put, is a demand for a response that may exceed a person’s ability to cope. Each individual has a preset level of stress that he or she can physically and emotionally handle. The body’s natural response to stress can best be understood in terms of the General Adaptation Syndrome, which describes the body’s three stage defense system to counter stress. The three stages include;

Alarm stage- characterized by an

increase in level of arousal, heart rate, blood pressure and respiration. These physical symptoms are accompanied by a physiological reaction, which is often a marked increase of anxiety. Resistance stage –The body starts to secrete large amounts of stress related hormones. It is believed that the excessive hormone levels may lead to stress related heart disease hypertension, allergies and psychosomatic disorders. Changes in mood or personality may also be related to stress induced changes in chemical (neurotransmitter) substances in the brain.

Exhaustion stage –If or when this point is reached, an individual’s resources have been depleted, the hormone outpouring ceases and the outcome may be catastrophic illness or death.

N E OP W NO th

ffo

s mo

le ab

CAUSES

Despite common belief that problematic stress is related to excessive demand or overstimulation, it can be the result of under stimulation where boredom serves as a stressor. This point serves to underscore the fact that an optimum level of stress or stimulation drives productivity in life. Beyond the issue of stimulation is an even more important question: Does the individual perceive the stress or demand as a threat or a challenge? A level of stress that promotes welfare in one individual may cause distress in another, depending on how it is perceived. Stress perceived to be threatening implies a component of fear and anxiety that may contribute to burnout. Furthermore, each work environment has its own patterns stressors. For example shift work, particularly at night has a major impact on family life, parenting and marital conflict and as a result has been found particularly stressful.

THE EFFECTS OF STRESS ON THE BODY Mood issues including anger, depression, irritability lack of energy, concentration problems, sleeping issues, headaches. Mental issues including anxiety disorders and panic attacks. Increased blood pressure, increased heart rate, higher cholesterol and risk of heart attack. In the immune system, there is reduced ability to fight and recover from illness.

Stomach cramps, reflux and nausea. Loss of libido, lower sperm production for men, and increased period pain for women. Aches and pains in the joint and muscle. Lower bone density.

tes

BOXING CLASSES Learn all the basic skills and training techniques real fighters use to get in top condition. It’s all happening at Platinum Fitness Park Gym City Mall 3rd Floor or call: 0796 80 77 21/22

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Motivate

‘FOCUS ON achieving your goals with tried-and-true, proven methods of weight resistance training,...

THE MAKING OF A

CHAMPION

Everybody wants to be a winner. We show you the traits that make you successful - both in life and in the gym. By Kristel Hope IT HAS BEEN SAID THAT without faith, man has nothing. It took me much trial and error to discover this very basic fact of physical culture, but it’s true. To discover this fact for yourself, all you have to do is study the traits of champions. To me a champion is anyone, man or woman, young or old, who decides to take control, by changing his or her physical health and well-being forever. I draw a great deal of inspiration from people who have overcome handicaps and misfortunes. There are people who have lost a limb and still compete in bodybuilding contests, climb mountains, compete in triathlons, lift weights, run track, drive race cars and motorcycles, hang glide, snow and water ski, and participate in just about any other sport or physical endeavour you can

imagine. The heroic efforts of these folks are a lesson to us all, especially when most able-bodied people can’t find the motivation to get their butts off the couch.

THE FIVE STEPS OF SUCCESS A DEFINITE GOAL: In order to achieve anything in life, you must know what you want to achieve. Having a vague picture of how you want to look will bring you vague results. If you want your fitness program to work you must be specific. You must have a definite goal of how you want to look and feel in one, two, six and twelve months. Be specific and write it down on paper. In two months’ time I want to have lost 14 pounds of fat and

gained 10 pounds of solid muscle. I want to fit into pants with a 34” waist and wear my favorite tank top with pride. Now these are definite goals that you can visualize in your mind’s eye and get physically excited about achieving. DEVELOP A PLAN OF ACTION: Determine exactly what you plan to do in order to achieve your goals. Forget all the get-fit-quick miracle potions and pills. Focus on achieving your goals with tried-andtrue, proven methods of weight resistance training, sensible cardio work, and good oldfashioned natural, healthful foods. There is only one secret for getting and staying in shape: a combination of exercise, healthful eating and proper rest ESTABLISH A DEFINITE DATE: When do you intend to look and feel the way you want to? Set a date for achieving the desired look and healthy body you want to possess. Just saying “I want to be 10 pounds lighter” puts no action into motion. You must have a definite time limit for the achievement of your goals or you’ll never be motivated into action. You’ll keep putting off what needs to be done. WRITE IT DOWN ON PAPER: Write out a clear and concise ‘statement of

GREAT SUCCESS QUOTES

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“Patience, persistence and perspiration make an unbeatable combination for success.” - Napoleon Hill

“Your attitude, not your aptitude, will determine your altitude.” - Zig Ziglar

“Success is a ladder that can’t be climbed with your hands in your pocket.” unknown

“The only place success comes before work is in the dictionary.” - Donald Kendall

“Success comes in cans; failure in cant’s.” – unknown

Platinum

Motivate

‘THE STRONGER your belief in your success, the more successful you will be.

the way you want to look and feel, name the time limit for acquiring it and describe clearly the plan you’ll use in attaining your goal. Writing your goal down on paper solidifies your plan and brings it to life. For example: By [date eight weeks from today] I will have lost 14 pounds of fat and gained 10 pounds of muscle. I will accomplish this by working out hard with weights every Monday, Wednesday and Friday, by doing cardio for 30 minutes every Tuesday, Thursday and Saturday, and by keeping a clean diet. READ YOUR STATEMENT EVERY DAY: Reading your goal each and every day is the only sure-fire way to keep on track. Hassan Juma, Mr. Kenya 2015 Welterweight said. “I like to read my goals first thing in the morning and right before I go to bed. I started doing this while training for my first bodybuilding contest. After the first three weeks I started really believing in myself and began feeling that I could actually win the contest. My victory six weeks later proved my feelings were right.” It is important to follow these five steps. The fifth step is especially important. The more you read your goals and plans, the stronger your belief in yourself will become. The stronger your belief in your success, the more successful you will be. This has been proven many times over.

SECRETS TO MAKING THE PROGRAM WORK! 1

Know what goals you want to achieve and write them down as a statement on paper. Map out a plan to achieve your goals and write it down on paper.

While weight training, concentrate on the task at hand. Visualize the body you want to possess and make each and every rep of every set count. Be oblivious to the activity around you. You’ll notice the physiques of most gym members never change. That’s because they have no definite purpose for training so they spend most of their time jacking their jaws. Don’t fall into this trap

Stick to the program you have mapped out. Don’t keep changing your routine every other week. Give your training and nutrition program at least five to eight weeks before making any major changes.

Read your written statement aloud, twice daily - once after rising in the morning and once before retiring at night. As you read, see and feel and believe yourself having the physique you desire.

Learn to relax. Undue stress and emotional strain rob the body of its natural ability to recuperate and grow. When it’s time to train, think about nothing but training. When it’s time to eat think about nothing but feeding your body. When it’s time to unwind and relax do not think about training or eating. Let your mind relax and enjoy whatever it is that makes you happy. I have never seen a champion in any aspect of life who did not know how to turn it off and relax. True champions are not worriers and they all have a positive outlook on life. So can you!

Let your mind relax and enjoy whatever it is that makes you happy.

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Kenyan Bodybuilders Rising To International Stage: As Kenyan athletes were busy clinching medals and breaking records in the Boston Marathon, our very own, ‘Tyson’ Mike Otieno was on stage to flex it out before an international audience that had gathered in the USA at Illinois State PNBA Natural Mr. Olympia (23/April) 2017 Pro Qualifier bodybuilding competition. He emerged winner of the most muscular award and got his procard beating his competitors from other parts of the world. ‘Tyson’ has now turned ‘pro-bodybuilder’ and is now preparing to flex it out with the world’s best in the MR. OLYMPIA 2017 bodybuilding title to be held in the USA. It’s time for Kenyans to say to the US and the world: ‘Yes We Can!’

Mike has shot to the top of bodybuilding scene since he switched from Martial arts. Our goal in this interview is to get a well rounded picture of Michael ‘Tyson’ Otieno, the man and the body builder. I’d like to go all the way back to the beginning of your bodybuilding days. I heard you mention during the Mr. Modern Fitness Competition where you won the top prize that you had been competing for 15yrs. When did you get interested in becoming a bodybuilder, why and where? (Laughter) I got interested in body building in 1994 back in Homa Bay.

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It was easy to concentrate on bodybuilding especially when I realized that almost all athletes and sportsmen require some form of weight training in one way or another. And so as a one who loved Kickboxing and Tae Kwon Do I got involved in weight training and got hooked. Did you ever train with stones? Stones were my first weights. I also used 5 litre water cans

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*Image source: Kenya Bodybuilding Federation (KBBF) Library

Michael Otieno - Platinum Fitness Park Gym Instructor

Tyson

Mike What gym did you first train? (laughter) I did my first weight training using stones and a barbell in a neighbours house. I was more interested in the barbell. The barbell was everything. How much did you weigh? Not very much...I guess something like 54 kgs (119 lbs). I wasn’t that skinny. Were you interested in other sports before bodybuilding Yes, indeed, since I was not a football fan I picked up Kickboxing and Taekwondo as my sports. But when I discovered weight training I was more at home. What was the difference between Mr. Modern Fitness Bodybuilding Competition from the others you had been competing in over the year? Mr/Ms Modern Fitness bodybuilding championship brought a total revolution in bodybuilding as a sport. There was nothing like it. The price money, I think, was the best in East and Central Africa. It was my first time to see bodybuilders compete for real benefit of their hard work. I hope we will have more of such. You also won the KBBF Mr. Kenya Body Building contest. What time do you hit the gym to work out for such size? I wake up at 2.30 am every day to prepare my meals. By 4am I hit the gym for my first set.

Did you put on muscle size pretty quick and easily? The first 3 years, were especially difficult since I was training on my own and had no idea about nutrition and training methods. I was just doing random exercises. So I didn’t gain easily. How many meals do you have per day to gain such winning mass? Between 6 to 7 meals a day spread between 3 hours interval. Take us through your meals routine The first meal: in the morning 6 eggs and

*Image source: Kenya Bodybuilding Federation (KBBF) Library

a cup of oats, 1 table spoon of Olive Oil and a banana. The second meal: Porridge made with a variety of cereals and sweet potatoes. 3 egg whites and a cucumber Third meal: Eggs, Chicken or Fish with brown rice, apple and orange, Fourth meal: Porridge with 2 egg whites, sweet potatoes and peanut butter, brown rice and vegetables mixed with (French beans, green peas, cauliflower and broccoli). Fifth meal: 4 eggs and potatoes accompanied with orange or apple. Sixth meal: Broccoli and spinach with fish accompanied with a fruit (an apple or orange), cucumber and plus a spoon of Olive Oil when going to bed. Do you invest in bodybuilding supplements at all? What and approximately how much? Of course, you cannot do effective competitive bodybuilding without supplements. And here, I mean food supplements not steroids. In one game I need up to Kshs. 70,000 just for supplements. . Who were your early bodybuilding “idols” (using the word lightly), both nationally and internationally? Kenyans, Bokassa Onyango (2 times Mr. Kenya), William Cassidy and Chris Tabu now in Canada. Their competitive efforts paved way for serious bodybuilding and encouraged other bodybuilders in Kenya. How many times do you train in a day? Twice, morning and evening. Do you have rest Days Only on Sundays

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Tyson

Mike Who has been your toughest competitor over the years in your bodybuilding career? Well there are a lot of different guys for a lot of different reasons. They are all great. I’d say if you’re looking for symmetry, balance, the complete package then that will be my younger brother now a 3 times Mr. Universe in the US. What are your thoughts on Kenyan Body Building Competition scene and what would you like to see improved? The Kenyan Body Building competition…Well it’s not as popular as the Athletics or Football. It is what it is… but it at least gives us the opportunity to live out our passion and do what we love to do. And so, I think the Kenya Bodybuilding Federation has to bring in more sponsors where body building can be introduced to the young, middle aged and elderly, not only as a sport but a lifestyle to help reduce cardio vascular related diseases. You spend some of your time training beginners in body building at the Platinum Fitness Park Gym. What would you say is the difference between today’s’ bodybuilders and those of yester years? I think what’s happening is that it is getting difficult for today’s bodybuilders to grab a vision. For the years I have worked out I continue to get bigger, lifting heavier weights… but younger bodybuilders looking at that they think: “gosh, I don’t know if I could ever be like that or do that?” It looks so far out of reach for them and as a result of that, they look for shortcuts, they don’t want to spend more time in the gym, they are always thinking of a quicker way of getting bigger. What’s your advice to the upcoming body builders? In body building you have to be

TYSONS BACK WORKOUT Mike trains five to six times per week. Here’s his back workout patient and something has to be triggered inside of you, to push yourself beyond limits. Some guys who have potentially best physiques, don’t have the mental capability to push themselves to the next levels. Most people ask me: “What’s the secret?” The answer is simple, “it’s a lot of old fashioned hard work, determination and proper nutrition.”

Kickboxing and Taekwon-do were always my number one deal. Then I later got involved in weight training.

Exercise

Sets

Reps

Barbell row

10 reps

Lats Pulldown

12 reps

One Arm Dumbbell Rows

12 - 15

Seated Cable Rows

10 reps

T-bar Rows

12 - 15

Deadlift

12 - 15

Chin-ups

10 reps

TYSONS STATS AGE

HEIGHT

WEIGHT

172cm

104kgs

RESIDENTS

Mombasa, Kenya PLATINUM FITNESS

Phil Heath 6x Mr. Olympia

What you need to Know!

Creatine!

CELLTECH IS FOR YOU! SOLD AT PLATINUM FITNESS PARK GYM

Creatine is not a steroid nor a drug.

K E N Y A

CITY MALL MOMBASA

regularly take in the amount of creatine necessary for enhanced performance through a diet consisting of whole foods alone—that’s why creatine supplements are

B O D Y B U I L D I N G

F E D E R A T I O N

so popular). Creatine is legal and is allowed in all types of competition. It has not been banned by any sports association nor any government agency.

( K B B F )

MR./MS KENYA 2017

BIGGER & BETTER COMING IN NAROBI ON

SAT JULY 01 2017

Great athletes will be on the stage to showcase their hard work and discipline in bodybuilding, Sculpting and Fitness. Step-up and be counted among the best.

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GREAT ENDURANCE? RAPID LEAN MASS?

‘POWER HOUSE’ DISCOVERED!

It’s made in our bodies naturally and is normally present in many foods in relatively high quantities (although it would be extremely impractical, if not impossible, to

SUPER CHARGED ENERGY?

Money

Matters

*Image source: Shutterstock

‘HOW TO GET OUT OF DEBT and increase your ability to save.

OVERCOMING

DEBTS

IN THIS COLUMN WE WILL SHOW YOU HOW TO GET OUT OF DEBT AND INCREASE YOUR ABILITY TO SAVE. BUT FIRST, LET’S SEE HOW PEOPLE GET THEMSELVES INTO DEBT IN THE FIRST PLACE. BY ANDREW RON Nobody intends to become debtridden, but at some point in your life you may turn around and say, “Oops! How did I accumulate all this debt?” It starts very innocently. You see, none of us are born in debt. We start life with a clean slate. But then we make bad decisions, or we fall into traps, and the most common trap people fall into is committing themselves to a lie that is based on their current income. Here’s a great example. Lilianne is 24 and lives with her parents. She works with a big NGO in Kenya and earns Kshs 70,000 per month. Her parents cover her basic living expenses, although Lilianne chips in 10,000 every month. Recently, Lilianne’s old Toyota Vitz died and she needed a new car to get to work. She intended to buy a Toyota

Premio for about Kshs. 1,400,000 but the salesman talked her into buying a hot new Toyota VX Land Cruiser for Kshs. 2,800,000. Well, we can’t really blame the salesman — Lilianne loved sitting behind that wheel. And considering her income and expenses, as the salesman showed her, Lilianne easily was able to afford the ride. So she bought it, financing Kshs.1,960,000. Her payment is Kshs. 43,610 a month for five years. By committing herself to this payment for the next five years, she will not be able to move out of her parent’s house. Consider the figures: Her after-tax income is about Kshs 64,000, per month. From this, Lilianne has obligated herself to 43,610 for the car payment, a very big percentage of her

income! That leaves her with only Kshs. 20,390, and that’s not enough to fuel the car, pay for insurance, rent an apartment and pay for food, clothes, furniture, and utilities—plus entertainment expenses. Today, Lilianne doesn’t mind. But what about three years from now? She has made a decision today that commits her income for the next five years. This not only means she: must continue to earn at least as much in the future as she earns today, she must actually increase her earnings if she wants to improve her lifestyle. And since she has already committed Kshs. 43,610 per month toward her automobile expenses for the next five years, and another Kshs. 10,000 to her parents in lieu of rent, her discretionary PLATINUM FITNESS

Money

income is reduced to just Kshs. 10,000 per month. So guess what happens when she decides to rent a house at the beach for a week with her girlfriends next summer? Lilianne runs out of money — not because she doesn’t have any money, but because she has already committed the money she has. So, to get by, Lilianne starts to pay for gasoline with a credit card. When it is time for any shopping, she uses the credit card. Soon, she discovers that she’s built up too much money on credit card charges. When the bill arrives each month, she finds herself unable to pay it off because her money already has been spent. It’s very easy to fall into this trap, and newly¬weds are caught all the time. David and Kathleen asked me if they could afford to buy a Kshs. 22,050,000 house, and after reviewing their situation I told them they could, but only if they were willing to become “house poor.” They’d have to use all their current savings and investments to get into the house, and then, even after considering both incomes, they’d be stretched each month to pay for the mortgage and related costs. Thus, I told them, they could afford the house if they both continued to work and if their future expenses and income both remained unchanged. Because I didn’t say “no” outright, they were excited. “But,” I was quick to remind them, “You don’t have children yet.” Too often, I have seen couples experience radical changes when a baby comes. But by purchasing such an expensive home — by committing such a large amount of their income to maintaining that home — they essentially were making decisions today that would affect (haunt?) them in the years to come. Therefore, I advised them to buy a less expensive home, one that did not place such financial restrictions on them for the next 30 years. I cautioned that by doing it their way, in the best case they’d be house poor and in the worst case they’d lose their home. They rejected my advice. Six years later, after two children, they lost the house and divorced. 36

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*Image source: bellanaija.com

Matters

Expenses Should Be Adjustable Over Time If you want to avoid the debt trap, keep your fixed expenses as low as possible. Don’t obligate yourself to long-term expenses, such as “buy now, pay later” deals. That way, if your income or lifestyle changes, you will be able to handle the change financially. Lilianne and David and Kathleen failed to do this. But let’s say you have succeeded on this point. Let’s say you haven’t made commitments for income you haven’t yet earned. Thus, when your expenses go up air your income goes down, your lifestyle can change accordingly. Congratulations! There’s still one more trap awaiting you: You must be willing to make that lifestyle change when the time comes.

Being unwilling to change is as deadly as being unable to change. The best example is Bob and Annete. When, they married, Bob was 42 and Annete was 39, and she became (rather unexpectedly) pregnant at 41. From the time she was 18 until her marriage, Annete had been on her own. She owned apartment, and enjoyed an excellent career with one of the biggest company in Kenya. She earned Kshs. 490,000 and, with no family, was able to live quite comfortably. Bob too owned a house even though his income was not as high as Annete’s. After the wedding, they sold their houses and together bought a bigger, more expensive home. Still, not much changed for them financially. Their joint income allowed them to live pretty much as before.

Money

Matters Then they had the baby, and six months later, Bob was let go after his firm lost a big grant. This forced the family to rely solely on Annete’s income for a time. Soon, Bob was back at work, although at a lower salary. Although things should have worked out, Bob and Annete owed Kshs. 2,940, 000 to credit cards. Although they had not fallen into the trap of spending money they hadn’t yet earned, they had fallen victim to the second trap: They each continued to spend as they always had, without regard for their new and different circumstances. Indeed, they acted as though they were still “single and free.” Annete would think nothing of spending Saturday at the mall. Bob, too, regularly indulged himself. A car buff, he was forever under the hood, installing some new gizmo or other he bought at the local speed shop. Yet they never adjusted their spending

to reflect their new family obligations. So while they incurred new expenses with the house and the baby, they still maintained their previous spending habits. And while they easily could have paid for their new lifestyle or their old one, they couldn’t afford both simultaneously. Thus, Bob and Annete continued to use their credit cards as each had done for the past 20 years. But now, instead of being able to pay them off each month as they’d always been able to do, balances started accumulating. At 2.9m, it occurred to them that something was wrong. But they weren’t sure what. After all, they hadn’t been doing anything new or different. They had always spent money, and their incomes had always been enough to cover it. So spending couldn’t be the problem. What, then, could it be?

‘IF YOU WANT TO AVOID THE DEBT TRAP, keep your fixed expenses as low as possible...

This is the trap many people get into. We are so used to supporting only ourselves that we become used to instant gratification. We don’t have to worry about feeding or clothing others, and since we earn our own money, we don’t have to ask others for permission before we spend it. We’ve got ready access to cash that we’re not afraid to spend. And since all our friends are just like us, it seems both easy and right. Then one day you find yourself in your mid-40s with a spouse, a house, and kids — and lots of debts. Make sure you don’t commit tomorrow s income today, and when your life changes, make sure you’re spending habits change with it.

CHICKEN SCRATCH

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